90sec Ladder

3+ Hours After CFDC or CFE Strength & Conditioning WOD

Choose ONE of the Following Sports:

Swim, Bike, Run, C2

All Out Efforts.

90 sec on, 1 min off, 90 sec on, 45 sec off, 90 sec on, 30 sec off, 90 sec on, 15 sec off, 90 sec on, 30 sec off, 90 sec on, 45 sec off, 90 sec on.

1 comment:

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Important Information

TT = Time Trial, All out Effort
Tempo= Reduced but consistent pace for Time or Distance. 100% is all out effort, 90% is a 10% pulled back effort. Range between 85% to 95%.
RPE= Rate of perceived exertion , See RPE scale below.
M = Miles
y = yards
m/y = Meters or Yards
10" = 10 second rest
90” = 90 second rest
Tabata = 8 rounds of 20 seconds on 10 seconds rest, maximal effort.

Duration of your event

SC = Short Course (2hrs or under)
LC = Long Course (2-3hrs)
U = Ultra Distance (3hrs +)
Fouls = To be done at end of workout. If you foul more then once, you get 2 min. recoveries before you need to start new foul(s).
C2 = Concept 2 Rower

Strength and Conditioning WODS

Lifts are listed as number of sets then reps.

Ex. 3x5, meaning 3 sets of 5 reps.

% percentage of weight will be listed for personal and individual strength programming.

AMRAP= As many Rounds as Possible

CFE Warm Up

RPE Scale

The CFE Military Prescription